What Nuts Are Highest In Iron?

What Nuts Are Highest In Iron?

Iron is a mineral found in our bodies. It is present as hemoglobin (Hb) in red blood cells (RBCs) and as myoglobin (MYO) in muscles. Hemoglobin transports oxygen from our lungs to various parts of our bodies in our blood. Myoglobin aids in the storage of oxygen, which can then be used by our bodies when needed.

Iron deficiency can cause a wide range of health issues, from weariness to headaches. Anemia, or a deficiency of iron, is very frequent in expectant mothers and can also impact those with celiac disease. To avoid this, in addition to your usual healthy snacks, try to include some iron-rich foods in your meals.

Why Is Iron Important In Diet?

Iron is vital for normal body growth and function, as well as the generation of proteins that transports oxygen and control cell formation. To maintain bodily functions, adequate amounts of iron must be consumed in your diet. If you do not, you risk developing an iron deficiency, which can lead to anemia.

It is the world’s most prevalent dietary deficit, producing acute weariness and dizziness. It impacts individuals of all ages, pregnant or menstrual women and persons on renal dialysis being the most exposed to its risks.

Heme Iron Vs Non-Heme Iron

There are two types of naturally occurring iron in foods that our bodies absorb and process differently, as explained below-

  1. Heme iron is only found in meat, poultry, seafood, and fish, so it is the type of iron we get from animal proteins. It is easily absorbed, with the body absorbing approximately 15-35% of the heme iron in the diet.
  2. Non-heme iron is present in plant-based foods such as grains, beans, vegetables, fruits, nuts, and seeds. Non-heme iron can also be found in animal products such as eggs or milk/dairy, and it accounts for more than half of the iron found in animal meat. Non-heme iron absorbs at a lower rate (2-20%) than heme iron.

Are Vegans Prone to Iron Deficiency?

A frequent myth is that a vegan diet is deficient in various nutrients; nevertheless, vegans are no more prone than the general population to acquire iron deficiency anemia. Vegans typically consume enough iron because their diet is high in vitamin C, which improves non-heme iron absorption. But sometimes diet is not enough to get the iron intake that’s when you can take help of vegan iron supplements that will help you complete your daily nutritional intake.

Are Nuts Good For Anemia?

Iron is required for the body to produce hemoglobin, an iron-rich protein found in blood cells. Because hemoglobin transports oxygen throughout the body, it is boosted by iron enrichment. A good diet might assist you in obtaining more iron in your body. To increase hemoglobin, eat green leafy vegetables, and dry fruits and nuts.

This compensates for your body’s iron deficiency. As a result, we can conclude that nuts are a good source of iron and a great source of iron for fighting anemia. Iron-rich foods include peanuts, almonds, walnuts, cashews, pine nuts, hazelnuts, and pumpkin seeds.

List Of Nuts High In Iron

List Of Nuts High In Iron

1. Almonds

Almonds are said to be a nutrient powerhouse. Almonds have the highest protein content of any nut. They are also high in calcium and iron, as well as copper, vitamins B1, B2, and E, and zinc. Eating soaked almonds on a daily basis provides numerous benefits to the body. If you eat a handful of almonds, you will get about 1.05 mg of iron.

2. Walnuts

Walnuts are thought to be one of the most nutritious nuts. Walnuts are beneficial to one’s health because they contain omega-3, 6, and 9 fatty acids. Walnuts are also high in iron. It is also recommended to consume walnuts to sharpen the mind. If you are deficient in hemoglobin, you must consume walnuts on a daily basis. A handful of walnuts contains 0.82 mg of iron.

3. Cashew Nuts

Cashews are high in iron, calcium, magnesium, zinc, folic acid, vitamin E, and omega-3 and omega-6 essential fatty acids. They are extremely iron-rich, with a handful containing approximately 1.89mg of iron.

4. Peanuts

If you are unable to consume many dry fruits, include peanuts in your diet. Along with iron, this will fill many other nutrient deficiencies in the body. Peanuts are high in protein, niacin, and vitamins E, B1, and B6. Copper, zinc, and iron are also abundant. A handful of peanuts has 1.3 milligrams of minerals.

5. Pistachios

Pistachios have the highest iron content of any popular nut, with 14mg per 100g – nearly four times that of almonds, Brazil nuts, or cashews. Pistachios are also high in protein, vitamin E, calcium, and magnesium, making them an ideal healthy snack. If you are iron deficient, eat pistachios. A bunch of pistachio nuts contains 1.11 mg of iron.

6. Pecans

Pecans are one of the most great sources vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, iron, potassium, and zinc. The nuts are high in several important B-complex vitamin groups. These vitamins function as cofactors for enzyme metabolism in the human body. As a result, think of them as a healthy snack to help with iron deficiency.

Nuts High In Iron

The table below shows the amount of iron in various nuts as a raw quantity as well as as a percentage of RDA (using 18 mg as the reference value).

NutsIron (mg)Iron(%RDA)

All nuts have at least 13% of the RDA in a 100-gram serving, but the nuts highest in iron are:

  • Cashews
  • Pine nuts
  • Hazelnuts
  • Peanuts

Is Getting Iron From Only Nuts Healthy?

The simplest way to increase your iron intake is to eat iron-rich dry fruits and nuts. They do, however, have a high-calorie content, consumed in excess of the recommended limit may become hard to digest.

Iron is an essential mineral in your body. To live a healthy and fit life, it is critical to incorporate iron-rich foods into your diet. To get the most out of it, try to include some iron-rich foods in your diet. The majority of people can get enough iron from their diet. This is due in part to the fact that animal products are the primary source of iron in the typical diet.

If you don’t eat meat or animal products, try to increase your intake of leafy greens, legumes (beans), whole grains, mushrooms, and tofu, as well as vitamin C-rich foods such as citrus fruits, strawberries, tomatoes, and red peppers. Eating iron with vitamin C will help your body absorb iron even more effectively.

Iron Content Of Nuts Compared To Other Vegan Sources Of Iron

Iron Content in NutsVegan Sources of Iron
Non-heme iron is abundant in nuts and nut butters. This is especially true for almonds, cashews, pine nuts, and macadamia nuts, which contain 0.8-1.7 mg of iron per ounce (28.5 grams), or about 4-9% of the daily value.Vegans typically consume enough iron because their diet is high in vitamin C, which improves non-heme iron absorption.
Cashews are an iron-rich nut that can easily be added to your evening snacking options. Furthermore, they are high in vitamins, minerals, fiber, and healthy fats. So, whenever you’re hungry, grab a handful of cashews and snack on them on the go. They are also high in iron, calcium, folic acid, magnesium, zinc, vitamin E, omega-3 fatty acids, and essential fatsOne sachet of fortified instant oats can supply your body with 7.8mg of iron. A serving of 30g fortified bran flakes contains 2.4mg of iron. You can also boost absorption by including 80g of strawberries
Almonds have the highest protein content of any nut. Approx. 1.05 mg of iron can be found in 28 grams of almonds. Zinc, copper, and vitamins B1, B2, and E are also included.This fermented soya product contains 3.6mg of iron per 100g. Combine it with some steamed broccoli to help your body absorb it.
Pistachios are one of the healthiest nuts due to their high iron, potassium, gamma-tocopherol, and vitamin B6 content. Approx. 1.11 mg of iron is found in 28 grams of pista. Because pistachios contain fewer than four calories per serving, eating them will not increase your risk of overeating. They are also helpful in increasing hemoglobin levels.
Beans on toast are a great iron-rich option, with 200g of baked beans providing 2.8mg of iron. To get the most iron from your meal, finish it with a kiwi.
Walnuts are high in protein, fiber, and omega-3 fatty acids. They are said to benefit heart health in addition to other benefits such as being high in iron. Approx. 28g of walnuts (akhrot) contains 0.82 mg of iron.A sandwich made with two slices of wholemeal bread contains 1.8mg of iron from the bread alone. Add some sliced bell pepper for some crunch and vitamin C.
Iron is an essential mineral in your body. To live a healthy and fit life, it is critical to incorporate iron-rich foods into your diet.To summarize, most of us can get all of the iron we require from a well-planned vegan diet.


Iron is a nutrient that is required by the human body. This mineral is found in a variety of foods, including many plant foods and animal products. In addition to being a good source of iron, such foods contain various other nutrients and beneficial compounds.

As a result, including them in your diet will not only help you meet your iron needs, but will also likely enhance your overall health. However, for your own safety, you should always be cautious and have regular health checkups.

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